Are Zero Drop Running Shoes Better for Running?

29/08/2014 Bretta Riches Research on Running 17

Contrary to popular belief, barefoot-inspire running shoes, also known as minimalist running shoes, which have a flat, flexible, paper thin sole, were found to be safer than running shoes with thicker cushioning!

Barefoot Shoe vs Normal Shoe for Running
Running in a barefoot shoe (above left) engages your feet, mechanics and focus in a way that running shoes do not whereby barefoot shoes does a better job at helping you secure a better a low-impact forefoot strike, a shorter stride and less ground-contact, which are all essential for preventing injuries than standard running shoes. 

One of the many studies that demonstrate a strong association between standard running shoes and high-impact mechanics came from a study in the British Journal of Sports Medicine, reported that runners who wore cushioned, but very flexible running shoe, the Nike Free 5.0, experienced 3 times as many injuries as runners who wore a neutral, stiffer, cushioned running shoe and 5 times more injuries than runners who wore barefoot running shoes, the Vibram Fivefingers Bikila.

Less shoe cushioning, especially under the heel, is correlated with a non-heel strike landing during running. Other work reported that runners who ran barefoot, or in barefoot running shoes for the first time, adopted a forefoot strike landing. However, the authors did not mention whether a forefoot strike landing was adopted in the current study.

Barefoot Running Shoes May Prevent Heel Strike
Running in the Vibram Fivefingers may prevent heel strike compared with the Nike Free 5.0.

Nevertheless, adopting a forefoot strike landing pattern compliments the lower injury rate in the Vibram group. Why?

The Vibram Fivefingers are one of the few running shoes that closely approximates being barefoot whereby barefoot running often encourages a forefoot strike landing to reduce impact peaks and heel pressures.

Unlike the Nike Free’s,  Vibrams improve detection of impact components, enabling the central nervous system to reflexively prevent discomfort during running.

In fact, the plantar sensory networks are so complex that physicians stroke the plantar surface to look for evidence of brain damage. Point being, the feet are highly receptive and improvements in biomechanics depends on footwear.

True Barefoot Running Shoes have No Cushioning and No Heel

Though marketed as a ‘minimalist shoe’, the drawback of the Nike Free 5.0 is its cushioning, especially under the heel.

Shoe cushioning causes impact-moderating behavior to fade, resulting in less responsive reflexes and impulsive landings.

The heel-toe differential of the Nike Free 5.0 is also high enough to facilitate heel strike, inflicting more shock on the body since the shoe has less under-heel cushioning than regular running shoes

The Take Home Message

As a cautionary word of advice, heel strikers with no intentions of switching to forefoot running should avoid the Nike Free because they encourage heel strike and lack under-heel protection.

Barefoot Running Shoes, Vibram Five FingersConversely, runners planning to go minimal are better off going pure minimal, getting as close to the barefoot experience as possible because adequate biomechanical modification depends on clear feedback between your feet and the ground.

More From Run Forefoot:

References:

Kalat, JM. (2007). Biological Psychology, Ninth Edition.

Robbins, SE. and Guow, GJ. (1991). Athletic footwear: unsafe due to perceptual illusions.

Ryan et al. (2012). Examining the injury risk and pain perception in runners using minimalist footwear.

P.S. Don't forget to check out the Run Forefoot Facebook Page, it's a terrific place to ask questions about forefoot running, barefoot running and injury. I'm always happy to help!

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